THE SCENE: 46 w Drizzle my nizzle
F3 WELCOME & DISCLAIMER
WARM UP
RUN A LAP
THA-THANG:
last year we did a February challenge that Capn started. It was really good and especially when traveling. The challenge was simple. Do 2017 reps of merkins, big boys, squats, burps, dry docks, pull ups in the month of February. This averaged out to just over 70 reps a day of each exercise to reach the goal of 2017 reps of each. Based on such, I did mine in sets of 20 (10 on the burps)for 7 rounds. Between each round, I ran roughly a 1/4 mile. It’s a great , simple, triedsbd true workout that takes about 45 minutes. This morning, we modified a little and went like this;
- 7 rounds w a lap between each round
- Each round consisted of , 20 merkins, 20 big boys or other AB, 20 over head presses w CMU(replaces dry docks) 20 rows w CMU(replaces pull ups), 20 squats, 10 burps and added 20 cmu curls .
- When running the lap, we moseyed, we did Indian run for a lap abs a few laps of reverse Indian run.
- We completed 6 rounds
Was this this workout a ball buster, NO! Was it cray cray creative, NO! Did we sweat, yes! Did we get some reps in, yes! Did we get cardio in , yes!! Did we stay together and get better together, YES! Sometimes, a good workout is keeping it simple and effective.
MARY:
Part of the thang
COUNT-OFF & NAME-O-RAMA
8 pax
CIRCLE OF TRUST/BOM:
I was out all week last week resting my hamstring. It killed me not to be in the gloom w my F3 brothers. I needed the rest but I also felt myself slipping to the dark side. I know that I need accountability. I need to be in the gloom w my brothers from another mother. I am not the type of guy that will go 100% alone as it’s too easy to take a break and walk when I should run . Long story short, I need to be surrounded by positivity (F3), I am a glass is half full guy but still need the accountability and the positivity that F3 has to give. So, if your injured, rest up and get well but don’t let yourself slip out of the positivity and consistency that F3 offers.
MOLESKIN:
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ANNOUNCEMENTS:
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